Make sure that you sign up for these events as they are very popular and fill up fast. If you have any questions please use the contact form. We are very excited to have these races on board and hope we’ll see you out there!

In the Women’s Series 1st through 4th place was decided by 65 points with athletes from 3 states. This year’s 2011 Champion is Erin Begg from Newtown, CT with 275 points, 2nd is Sydney Michalak with 260 points from Peterborough NH, 3rd was Emily Doherty from Hopkinton, MA with 255 points, 4th was Hannah Goodrick of Darien, CT with 210 points and 5th was the 2 time defending champion Ashley Thrower from Windham, NH with 205 points.

On the men’s side, Taylor Peterson from Fairfield, CT took the series title with 380 points, Trevor Heller from Naugatuck, CT was 2nd, Matt Jardin from Lakeville, MA was 3rd, Matt Callman from Merrick, NY was 4th and Greg Palken was 5th.

Congrats to both of our champions and to all of our podium finishers! Go to the Standings page for the final results.

Go to the standings page for the updated points after Stage 8, the Age Group National Championships in Burlington, VT

Michalak will be racing the last 2 stages. Begg, Doherty and Goodrick are racing the series finale. It should be a great finish.

On the U19 men’s side Liam Chaussi took the win Alexander Porter in second and Hunter Miller in third. These are the first points for each athlete this season.

Next up is the USAT Age Group Sprint Championships in Burlington, Vermont where bonus points will be available. Standings will be posted shortly!

Today’s results set up another great finish to the 2011 Series! On the Women’s side- Emily Doherty regained the top of the standings, followed by Sydney Michalak, Hannah Goodrick and Erin Begg. Less than 100 points separate 1st from 5th which makes it anyone’s game. All four are racing at the series finale. On the men’s side, Taylor Peterson has a strong hold on first. Trevor Heller is racing both Age Group Nationals and the Finale so he is still within striking distance. Callman, Jardin and Palken are fighting it out just behind.

Next up is Stage 7- the Cayuga Lake Sprint.

The women, not to be outdone had an even closer finish if you can believe it! Sydney Michalak made her Talent ID Series debut one for the books by out dueling 2011 points leader Emily Doherty by just 1 SECOND! They were together the whole way and let it all go when it counted. Hannah Goodrick rounded out the podium for the U19 women in third.

If this is an indicator of how the rest of the series is going to be, it will be another photo finish at the finale!

Wobbling!

I often wobble with my personal discipline. I’ll go for days eating properly, consuming fruits, vegetables, quality proteins and drinking only water, tea and juice. I stretch slowly after every hard workout. I swim religiously, run on dirt trails and bike, feeling like I can go forever. I can stick to my strategic fitness plan for weeks and never miss a planned session unless an emergency arises. Then mysteriously, I miss a few days, get out of my routine or eat some junk food and before I realize it, I can’t even spell the word “discipline.” I feel lethargic, my motivation wanes and I mentally beat myself up, “I must get back on track! I know how good it feels to eat right and exercise consistently. What happened?” I wonder.

I  realized over the years that it’s more important to get back on the road to feeling better as quickly as possible than it is to find out why I took a wrong turn. Why waste time dwelling on the problem when what I need to do is focus on a solution?

The first step has to come from within me. I have to throw away all the external reasons of blaming others for this and that. The old saying, “If it’s going to be it’s up to me” has never been truer. Now how do I make it happen? I have made promises to myself like, “I’ll never eat badly again” or “I’ll exercise six days a week for the rest of the year” only to find that I have failed. What I discovered to be successful is to write a plan for the next three days. I have to keep the time period short and simple so I succeed at my goals. I find magical motivation when I physically take a pen to paper and document what I want to happen and how I will make it happen. The magic occurs when I make a commitment to myself on paper. I’m not sure if it’s looking at what I am writing down and realizing that I am taking control of my actions or if it’s because I am focusing on the action plan and solution. Maybe it is both, however there is no need to waste time analyzing the meaning of the “Why writing down on paper in a journal works.” What I need to do is remain in the moment of taking action, the action of writing down what I am going to do, when I’m going to do it, and where I will do it.   

To be more specific, write the plan in a notebook that you can close. Any bound notebook with lined paper will work fine or select one of those beautiful journals available. Try following the suggestions below to get started.

1. Make the first journal entry on the inside cover. Write your name and date then begin writing your action plan.
2. Write the date at the top of your entry: Thursday October 23, 2006
3. Next, put when you will start: I will begin Saturday October 25, 2006.
4. Document what you are going to do and be specific? I will wake up at 6:00 am. At 6:30 I will complete 12 knee bends, 12 arm circles, 12 hip circles, and 12 toe hops. I will walk/jog for 30 minutes. I will gently stretch my hamstrings, calf muscles, lower back and other tight areas for seven minutes. I will exercise two consecutive days and the third day only stretch. My goal will be to maintain this rotation for six weeks.
5. Every day you must write down what you did. Try to make your entries at the same time of the day. The evening seems to work best.
6. Place your journal/notebook in a comfortable place that’s easy to get to and yet in your own space. We usually carve out spaces in the house that’s “our” unspoken territory.
7. Keep your entries as detailed as you have time for but this is NOT a diary. This is a motivational/planning journal. Keep it positive and realistic.

The magic motivation for whatever reason happens when you “write it down!” Put the pen to paper and you’ll see that writing will help with the wobbles.

by Alan Ley, former USAT Coaching Education Manager 

While that may be a difficult thing to do in reality, there are some things you can do in terms of etiquette and sportsmanship to ensure that you and your fellow competitors have a great race or training day.

Below are a few suggestions on multisport manners. I’m sure many of you have a long list of etiquette violations you would have liked to offer to some athletes but the best thing you can do as a coach and athlete is to be a mentor and example. Actions will speak louder than words in training and racing!

During training:
- Be on time for the group ride, runs and swims. No one wants to wait around.
- Don’t ask your running partner to carry the gels or water just because they have pockets.
- Don’t make workouts races. Why bike or run with someone if you continually pull ahead?
- Do ask permission to swim in a lane before getting in at the pool.
- If there are two swimmers in a lane there is no need to circle swim but more than two you will need to circle swim in a counterclockwise direction.
- No hand paddles when swimming in a lane with others.
- To pass another swimmer in the lane, tap their toes and the quickly accelerate around them.
- No spitting or snobbers when pack riding! Pull away from the group when spitting or snobbering.
- Always ride as straight a line as possible when group riding or racing.
- I strongly discourage aero bar use during group rides.
- When braking on turns and descents be sure to yell out “braking” so others know you are slowing down.
- Ask your running and cycling partners to select the route and don’t take pleasure in pushing them during aerobic sessions.  ~ We are all guilty of this!
- If you are pacelining during a training ride, be sure you understand the rotation so that you keep the pack moving in a smooth order.
- Never use headsets when riding unless you are indoors.
- Set the example for the other athletes during training. Be a mentor not a monster training partner.
- Do point out road hazards and signal your intentions on group rides. This includes commenting when cars are up and back (when two abreast) and when you are stopping at a traffic light.
- Do smile a lot and make positive fun conversation. No one likes a whiner/ complainer.
- If you are training on the local running track stick to the outside lanes if you are a slower runner or recovering. Let the speedsters have the inside lane.
- When walking always stick to the outer lanes.
- If you are trail running or riding let the person on the way up have the right away.
- Dogs are great companions on the trails but keep them away from other runners and riders. I’ve seen some terrible falls occur because a dog got tangled up in someone’s feet running.

At the race:
- Don’t monopolize someone’s time race morning with chit chat. They and you should be focusing your energy on the race, your equipment and the course.
- Observe all race rules at all times.
- Don’t use a radio headset during the bike or run.
- Don’t place your bike and equipment on top of someone else’s in the transition area. Respect the athlete’s space and equipment.
- If you are a slower rider stay on the right side except when passing. Keep a straight line when riding. Only discard your water bottles and trash at an aid station. If you have to discard a bottle, make sure you throw it away from the other athletes.
- There is no littering on the race course.
- If you have mechanical problems, pull off the course on the right. Always let the rider ahead know you are passing on the left. And above all obey all safety rules on the course.
- Keep your pets at home if you are racing. Do you really need another distraction?
- The swim is always tough, but I’ve seen athletes actually push and crowd others away from their start positions. Don’t grab, push or pull others during the swim. It’s not combat swimming!
- During the run keep to the right except to pass. When you do pass someone or see them at the turnaround offer a word of encouragement.
- Be careful at the aid stations. This is usually the area where most of the items like gel packs and bottles are dropped and the pavement can be extremely slick. There is plenty to drink for everyone. Give each other room to drink and go.

After the race:
- When you cross the finish line, don’t be dramatic. You did a good job by finishing, now remove your chip or number, get a drink and move away from the finish chute without a lot of drama!
- Treat the finish line workers with respect. Your day is over they still have a lot to do.
- After you recover a bit, cheer on the other competitors and talk with the athletes. Pat all the youth on the back and offer words of encouragement when they finish!
- If you stick around for the awards then wait until all the awards are given out. I know it is tough at times but support the other competitors till the end.
- Good or bad race – “Be your own HERO!” after the race. Smile, hold your head high and take pride inside. You stepped up to the start line and you did it, you put yourself in the heat of competition and you finished even if the only person you were competing with was yourself!

Volunteers and Race Directors:
- Thank them! Never ever yell at the race volunteers.
- Make an extra effort to thank the race director. Without them there would be no race!

Alan Ley
USA Triathlon
Coaching Education
Alan@usatriathlon.org